Wednesday, February 29, 2012

Dad's Split Pea Soup (aka Crack Soup)

Growing up, my mom did 99% of the cooking in our house. On the rare occasion that dad was in charge of a meal, the meal options were pretty limited. Dad really didn't have a flare for the culinary arts but was usually able to come up with something to please the masses (that would be his brood of 5 kids). It could be his favorite Nathan's hotdogs, Dinty Moore Beef Stew, Chef Boyardee Ravioli, or his infamous "I made this in the Navy" split pea soup.

You see, my dad joined the Navy where he served on (and was a plank owner of) the USS Okinawa. He served during the Cuban Missile Crisis in 1963 and was one of the first men to cross enemy lines (by air). When my father joined the Navy, he was still living at home with his parents. The story is that my grandmother refused to let her son go off into the military without knowing how to cook at least one meal for himself. She chose a recipe that was easy, cheap, and filling. My father learned the recipe for split pea soup and brought it with him when he embarked on his Naval tour. He would make the soup for fellow Seamen, friends, and even a girlfriend or two. He would add and subtract ingredients as they were available or on sale. Everyone loved it and always asked for more.

I will admit that as a kid, I despised split pea soup days. I absolutely hated the color, texture, and smell of it. I would even get myself so worked up about it that I would gag before even sitting down at the table (and my wonderful son has now picked up this habit). As an adult, I can now appreciate just how good the final recipe of this soup is. It's stick to your bones good and as Vince calls it, crack soup. It makes me smile each time I make it, remembering all those weekends watching my dad stand over a pot stirring his soup.


Dad's Split Pea Soup (aka Crack Soup)
From Dad

Ingredients
1/2 lb Bacon, diced
1 Medium White Onion, diced
2 Medium Russet Potatoes, peeled and diced
2 Quarts of Water
1 lb Dried Green Split Peas
2 Cups Cooked Ham, diced
1 Bay Leaf
1 teaspoon Salt
1/4 teaspoon Pepper
1 Cup Heavy Cream

Directions
  1. In a large stock pot, cook the bacon until crisp.
  2. Remove and drain on a paper towel.
  3. Add the onions to the bacon drippings and cook until translucent.
  4. Add the water, peas, potatoes, ham, bay leaf, salt, and pepper to the stock pot.
  5. Bring to a rolling boil.
  6. Reduce heat and simmer for 45 minutes.
  7. Discard the bay leaf
  8. Process the soup in a blender until smooth.
  9. Return the soup to the stock pot.
  10. Add the bacon and the cream to the soup.
  11. Stir to combine.
  12. Serve with warm sourdough bread.

Yields: 12 servings (approx. 1 cup per serving)

Tuesday, February 28, 2012

Fish Tacos with Grapefruit Salsa

Last Wednesday was Ash Wednesday, and the beginning of another Lenten season. Once again, I am on the lookout for "meatless" meals for Fridays. Salmon is my usual go-to meal during Lent, mostly because we really like it and it is pretty versatile. I will be trying out a few new recipes though, just to shake things up a bit.

A good friend of ours just got back from a trip to Florida and brought us big bags of fresh oranges and grapefruit. I had this recipe bookmarked to try and thought it was the perfect opportunity to use some of our new fresh produce.

I tweaked the original recipe to fit out tastes, it really is a very forgiving recipe. I used rainbow trout but I think any white fish, like halibut, mahi-mahi, orange roughy, tilapia, snapper, or catfish will work fine. I left out the onion and jalapeno, just because I don't like them. I also substituted parsley for the cilantro, again because I don't like cilantro. I didn't have any bell peppers on hand but I will use them next time I make this recipe. I also found segmenting and skinning the grapefruit to be pretty tedious work, so next time I will probably use canned grapefruit.

Overall, this was a great alternative to regular taco night. Everything was very fresh and light tasting. The grapefruit was not an overpowering taste, even Vince the grapefruit hater ate several tacos. The yogurt gave a nice tangy finish, the way sour cream traditionally would, but seemed to go much better with the fish.


Fish Tacos with Grapefruit Salsa
Adapted from Apple A Day


Ingredients
1 Medium Grapefruit, segmented and chopped
1 Medium Avocado, diced
1/4 Cup Grape Tomatoes, diced
1 Tablespoon Lime Juice
2 Tablespoons Fresh Parsley
Salt and Pepper to taste
1 pound White Fish (I used Rainbow Trout)
12 Corn Tortilla (6 inch)
12 Tablespoons Fat-Free Plain Greek Yogurt

Directions
  1. In a small bowl, toss the grapefruit, avocado, onion, parsley, lime juice, salt, and pepper.
  2. Coat a large non-stick skillet with olive oil cooking spray and heat.
  3. Season the fish with salt and pepper and cook (approx 4 minutes on each side) until it flakes easily.
  4. Remove from the skillet and flake with a fork.
  5. Heat the tortillas in the microwave for 10-12 seconds, covered with a damp paper towel.
  6. Fill each tortilla with fish, then top with salsa and a tablespoon of yogurt.

Yields: 6 servings (2 tacos per serving)

Wednesday, February 22, 2012

Chicken Taquitos

I buy frozen vegetables, especially the ones that come in the steamer bags. They are easy to prepare, retain more nutrients than canned vegetables, and they just taste better. The aisle at the grocery store that has the frozen veggies also has a lot of other stuff that is questionable when it comes to nutrition. Such as the boxed meals (weight watchers, lean cuisine, healthy choice, etc), pizza, fish sticks, tater tots, and frozen Mexican food.

Each time I pass the section with tamales, burritos, and taquitos I pause. I look longingly at the colorful boxes of taquitos and then remember how much sodium is packed into those little fried rolled up goodies. I remember that the once or twice I've actually purchased them, I was sorely disappointed with the sparse amount of actual protein and lack of any flavor other than salt. Goya Chicken Taquitos are fairly low in points (2 points per taquito) but really do lack flavor and meat. So, I begrudgingly move on down the aisle.

I have seen a recipe for "creamy chicken taquitos" floating around the blogosphere. The recipe seems to be made like a weird version of chicken tacos. It uses a mixture of cream cheese, salsa, spices, and cheese all rolled up with the chicken in a flour tortilla. Honestly, the ingredient list alone on this was unappetizing to me so I kept looking for a more traditional taquito recipe.

This recipe came out really good. It is not point friendly by any means but it is filling and really hits the spot when you just have to have a taquito. There is enough chicken filling to make very hearty taquitos (or you can make more taquitos and decrease the points per serving) that are spiced just right. Once you add on toppings, it is the perfect dinner. And to make this even better, you can make and freeze them. Just freeze them before baking them, then store them in individual servings (or dinner for 2 sizes) in freezer bags. When you want a quick dinner, just take them out and go straight from the freezer to the oven and bake at 425F for 20-25 minutes.


Chicken Taquitos
Adapted from What's Cookin', Chicago?


Ingredients
1 Tablespoon Olive Oil
1 Pound Boneless, Skinless Chicken Breast Halves, boiled and shredded
1 Medium Yellow Onion
2 teaspoons Minced Garlic
1 teaspoon Paprika
1 teaspoon Ground Cumin
1 teaspoon Salt
24 Corn Tortillas (6 inch)
1 Cup Fat-Free Reduced-Sodium Chicken Broth
12 oz Shredded Cheddar Cheese
24 Tablespoons (about 3/4 cup) Fat-Free Sour Cream
1 Medium Avocado

Directions
  1. Preheat oven to 425F and spray a baking sheet (with sides) with olive oil cooking spray.
  2. Heat olive oil in a skillet over medium heat.
  3. Add the onion and garlic. Cook until translucent.
  4. Add the cumin, paprika, and 1/2 teaspoon of salt. Cook for 1-2 minutes, until fragrant.
  5. Remove from heat and add the chicken. Toss well.
  6. In a pot large enough to fit the tortillas, heat the chicken broth.
  7. Carefully dip a tortilla into the chicken broth. (It may be easier to brush the tortillas with the broth, using a pastry brush.)
  8. Lay the dipped tortilla onto a work surface and spread 2-3 tablespoons of chicken on the bottom 1/3 of the tortilla.
  9. Top with about a tablespoon of cheese.
  10. Carefully roll the tortilla and place on the baking sheet seam side down.
  11. Repeat with the remaining tortillas.
  12. Spray the tops of the taquitos with olive oil cooking spray and place in the oven.
  13. Bake for 12-15 minutes, until crisp and lightly brown.
  14. Mash the avocado in a bowl and add 1/2 teaspoon salt.
  15. Serve taquitos with guacamole and sour cream.

Yields: 12 servings (2 taquitos per serving)

Saturday, February 18, 2012

Lentil & Pasta Stew

Those cold, icy days of winter have always made me crave a hot bowl of thick stew. The kind of stew that "sticks to your bones". The comfort food that warms you from the inside out. I love all kinds of thick soups and stews. Beef stew, Potato Leek, Split Pea with Ham, and Lentil Soup.

Lentil soup is so quick and easy to make that it is perfect for a weeknight dinner on one of those winter nights. Not only is it easy but it is really good for you. Lentils are very high in protein, making them a staple for most vegetarians. They are also rich in vitamin B1, folate, and iron. Lentils are also very high in fiber, which help to lower cholesterol, virtually fat-free, and very low in calories.

I can across a spiffed up version of a basic lentil soup and made some minor adjustments to it. The result was wonderful. A hearty stew, full of flavor and texture that was ready to eat in about an hour. Vince specifically requested that this one make it into the menu rotation along with his favorite "crack soup" aka Split Pea with Ham.

The servings sizes are pretty large, about a cup and a half, and the points are still pretty low. Add in some hot buttered rolls and it is comfort food heaven.

Lentil & Pasta Stew
Adapted from What's Cookin', Chicago?


Ingredients
1 Medium Onion, chopped
1 teaspoon Minced Garlic
1/2 lb Bacon, diced
1 teaspoon Thyme
1/2 Cup Carrots, chopped
2 Bay Leaves
1 lb Dry Lentils
10 Cups Reduced Sodium Chicken Broth
2 Tablespoons Heavy Cream
8 oz Whole Wheat Elbow Macaroni

Directions
  1. In a large stock pot, cook the bacon, onion, carrots, garlic, bay leaves, and thyme until the bacon is crisp and the vegetables are soft (about 8 minutes).
  2. Add the dry lentils and cook for a minute.
  3. Add the chicken broth and bring to a simmer.
  4. Simmer uncovered for 40 minutes.
  5. Discard the bay leaves.
  6. Using a potato masher (or immersion blender) mash the soup into a stew-like consistency.
  7. Add the cream and dry pasta to the soup.
  8. The stew may need to be thinned with 2-4 cups of water.
  9. Simmer for 15-20 minutes, until the pasta is tender.
  10. Season with salt and pepper to taste.

Yields 12 servings

Friday, February 17, 2012

Ebi Chirashizushi - Shrimp Sushi Bowls

Oh sushi, how I love thee.

Vince does not really share my love for sushi but I have a friend who does. We used to go out to dinner with this particular couple at least once a week. It was almost always to our favorite sushi restaurant. Kim and I could easily eat our weight in sushi, and considering how much I weigh that is NOT a good thing. I am partial to Maki, or sushi rolls but I could gobble up some Unagi (eel) or Sake (salmon) Nigiri, the traditional fish placed on top of rice. Going out to eat can be expensive and eating sushi can be even more so. It was pretty easy for us to spend $75 just sitting chatting and eating for a couple of hours.

Chirashizushi, or scattered rice, is another common dish in Japan and the ingredients vary regionally. It is the dish traditionally served at Hinamatsuri, the Japanese Doll Festival held on March 3. You can make this dish either as Edomae, which uses sashimi (raw fish) placed on top of the rice, or as Gomokuzushi, which uses cooked fish mixed in to the rice with other ingredients. I opted for the latter simply because I've never made anything with sashimi and it made me a little nervous.

I will still go out for the occasional sushi dinner but in an effort to curb our dining out budget, I decided to try making sushi at home. My first attempts at making Maki did not pan out well at all. I'm sure with some practice I could get the hang of it but really, it is very time consuming and when I want sushi, I want it now! Then I came across a recipe for "Sushi Bowls". The basic idea was brilliant. All of the sushi flavors with none of the headache of rolling. What resulted was the perfect dinner for those nights that you just need a little taste of sushi.

Ebi Chirashizushi - Shrimp Sushi Bowls
Adapted from The Way the Cookie Crumbles


Ingredients
1 1/3 Cup Brown Rice
1 1/3 Cup Water
1/8 Cup Low Sodium Soy Sauce
Wasabi to Taste
4 teaspoons Rice Vinegar
4 teaspoons White Sugar
1/2 teaspoon Salt
2 Sheets Nori, cut into small strips (or pre-shredded Nori)
1 Avocado, cut into small chunks
1 Japanese Cucumber, cut into matchsticks
2 Green Onions, cut into strips
12 oz Shrimp, tail off
1/2 teaspoon Garlic Powder
1/2 teaspoon Onion Powder
Salt & Pepper to taste
1/4 Cup Sesame Seeds

Directions
  1. Cook rice and water according to package directions (either stove-top or microwave).
  2. Remove from heat and let stand for 10 minutes, then fluff with a fork.
  3. In a small bowl, combine soy sauce and wasabi.
  4. In a separate small bowl, combine the rice vinegar, sugar, and salt.
  5. Microwave the vinegar/sugar mixture on high for 30-45 seconds, until the sugar is dissolved.
  6. Transfer the rice to a large non-metal bowl.
  7. Add the vinegar mixture to the rice.
  8. Fold and cut through the rice with a wooden spoon to coat each grain with the vinegar mixture.
  9. Let the rice come to room temperature. Do not refrigerate.
  10. Add the soy sauce and vegetables to the rice and mix thoroughly.
  11. Spray a small pan with olive oil cooking spray.
  12. Season the shrimp with salt, pepper, garlic powder, and onion powder.
  13. Saute the shrimp until cooked through.
  14. Top the rice with cooked shrimp and sesame seeds.

Yields 4 servings

Monday, February 13, 2012

Eclair Cake

Every Friday night a group of neighbors in my building go up to one of the penthouse apartments to have cocktails and a light dinner or heavy hors d'ouerves. My contribution to the night is dessert. I love that I can try out new recipes and not have to worry about having too much dessert in the house to tempt me. I'm pretty lucky that my neighbors and friends are good sports about my using them as guinea pigs.

Last Friday I could not decide which recipe to make. I procrastinated to the point of not having enough time to bake the cake that I really wanted to try. So I took a poll to see what everyone would want. This cake won out. I was skeptical about how good it would be since it used all pre-packaged ingredients. But, it was quick, easy, and required no baking or cooling time. I could just whip it together and stick it in the fridge at my neighbors place until we were ready for dessert.

I had to improvise a little in making this since I ran out of several of the correct ingredients, but it still turned out fabulous. I didn't have any leftovers to take home and take pictures of, so you guys will just have to wait until I make it again.

The original recipe calls for vanilla pudding and graham crackers. I used white chocolate pudding and graham cracker crumbs. I would recommend sticking with the graham crackers instead of the crumbs for this but substituting different flavor puddings seems to work well. The best part of this cake is that it is so low in points. Only 4 points per serving! Granted, these are pretty small serving sizes but the cake is very rich and filling.

Eclair Cake
Adapted from Allrecipes.com

Ingredients
2 Boxes Sugar Free-Fat Free Cheesecake Flavor Pudding
1 - 8 oz Tub Sugar Free-Fat Free Cool Whip
3 Cups Low-Fat (2%) Milk
24 Low-Fat Graham Crackers
1 - 16 oz Can Chocolate Frosting

Directions
  1. In a bowl, mix the pudding, milk, and cool whip until smooth.
  2. Set aside for a few minutes to firm up.
  3. Line the bottom of a 13x9 casserole dish with 8 graham crackers.
  4. Top with 1/2 of the pudding mixture.
  5. Cover with 8 graham crackers.
  6. Spread the remaining pudding mixture on top of the crackers.
  7. Top with the remaining 8 graham crackers.
  8. Place in the fridge for 15-20 minutes to firm up.
  9. Microwave the frosting for a few seconds to make it easy to spread.
  10. Spread the frosting on the top of the cake.
  11. Chill in the fridge for 3-4 hours before serving. The longer it chills, the softer the graham crackers get, making it more cake-like.

Yields: 24 servings

Saturday, February 11, 2012

Maple Panko Salmon

I am always trying to find new ways to add fish to our weekly menu plans. Salmon is a favorite in our house. It is light and easy to cook but makes a very filling meal. I have several salmon recipes in my rotation and have posted a couple of them here. This recipe has easily become one of my favorites.

The maple syrup gives the fish a sweet glaze while the soy sauce and Panko leave a slight Asian feel to the meal. The flavors are light enough that it does not overpower the salmon. The sprinkling of Panko gives just the right amount of crunch to feel like you are eating a breaded/fried piece of fish.

I went simple with this and paired it with steamed green beans and brown rice but the possibilities are really endless.


Maple Panko Salmon
From A Seasoned Greeting



Ingredients
4 - 4 oz Salmon Filets
1/4 Cup Maple Syrup
2 Tablespoons Low Sodium Soy Sauce
1/2 teaspoon Garlic Powder
1/8 teaspoon Ground Black Pepper
2 Tablespoons Panko Bread Crumbs

Directions
  1. In a large ziplock bag, combine the syrup, soy sauce, garlic powder, and pepper.
  2. Add the salmon to the bag, zip the top and gently mix to coat the fish.
  3. Marinate in the fridge for 20 minutes.
  4. Preheat the oven to 400F.
  5. Line a baking pan with foil and spray with olive oil cooking spray.
  6. Fold up the edges of the foil to create a pouch for the fish.
  7. Place the salmon in the foil pouch and pour the sauce over the top.
  8. Sprinkle the top of the fish with the Panko bread crumbs.
  9. Bake for 15 minutes, until the fish is fully cooked and flakes easily with a fork.

Yields: 4 servings

Thursday, February 9, 2012

The Best Chocolate Cupcakes on the Planet!

My mother-in-law gave me a new bundt pan for Christmas this year. I have never owned a bundt pan and was anxious to try it out. I looked up tons of recipes that would be perfect for it (and I'll get around to posting those soon) and this one came in at the top of my list to try.

I love me some chocolate and this cake has more than enough for even the biggest chocoholic. The original recipe is for a bundt pan and makes about 16 servings. Let me tell you, it is the best chocolate cake I have ever tasted. And that's saying something. However, at 16 servings (and it's really easy to cut yourself a bigger piece of cake than necessary) this cake was coming in at 18 points per serving!! That's half your daily points on a piece of cake! There's just no way I could justify that, even if it was chocolate cake that I would be willing to do unmentionable things for. So, in an effort to save myself from myself I made this into cupcakes. I don't think they would freeze well, but they really didn't last that long anyway. At least as cupcakes, they are in individual servings and I was able to get a lot more servings out of the recipe, bringing the points value way down.

So without further ado, the best chocolate cupcakes on the planet. Go make them right now!!

The Best Chocolate Cupcakes on the Planet
Adapted from Lick the Bowl Good



Ingredients
Cake
1 Cup Cocoa Powder
12 oz Bag Semi-Sweet Chocolate Chips
1 Cup Boiling Water
2 1/4 Cups All Purpose Flour
1 1/2 teaspoons Baking Soda
1 1/4 teaspoons Salt
2 1/2 Sticks Unsalted Butter
2 1/2 Cups Brown Sugar, packed
5 Large Eggs
4 teaspoons Vanilla
1 1/2 Cups Sour Cream

Ganache Frosting
6 oz Semi Sweet Chocolate Chips
2 Tablespoons Unsalted Butter
1/2 Cup Heavy Cream

Directions
  1. Have all ingredients at room temperature.
  2. Preheat oven to 325F.
  3. Line muffin cups with paper liners or liberally grease with cooking spray.
  4. In a heat proof bowl, combine cocoa powder with half the bag of chocolate chips (about 6 oz).
  5. Pour the boiling water over the top of the chocolate and whisk until the mixture is smooth and blended.
  6. Set the chocolate mixture aside.
  7. In a large mixing bowl, beat the butter until smooth and creamy.
  8. Add the sugar and beat until well blended.
  9. Increase the speed of the mixer and continue to cream the butter and sugar until it is light and fluffy.
  10. Add the eggs, one at a time.
  11. Add the vanilla.
  12. Reduce the speed to low and add in the dry ingredients.
  13. Mix until no lumps remain.
  14. Add the sour cream.
  15. Slowly pour in the chocolate mixture.
  16. Beat until no white streaks are visible, stopping to scrape down the sides occasionally.
  17. Stop the mixer and with a spatula, gently fold in the remaining chocolate chips.
  18. Pour the batter into the muffin cups.
  19. Bake for 30-35 minutes, until a toothpick comes out clean.
  20. Let the cupcakes cool completely on a wire rack.
  21. While the cupcakes are cooling, make the ganache.
  22. In a microwave safe bowl, combine the ganache ingredients.
  23. Microwave in 30 second increments, stirring in between, until the mixture is smooth.
  24. Top the cooled cupcakes with ganache and then let them set. This takes about 15 minutes.

Yields: 36 Cupcakes

Wednesday, February 8, 2012

Granola Bites

I have a mild obsession with bento boxes. I love how cute they make food look. I've been following a couple of bento blogs for awhile now and it finally hit me that bentos are perfect for Weight Watchers. Everything is pre-portioned out in small serving sizes and it makes boring lunches a little more fun.

So, I started making my own bento-like lunches. I don't have all of the cute egg shapers, sandwich cutters, and garnishes that typical bentos use. I don't even have a real bento box, I just use Rubbermaid Snap & Store containers. Once Max starts school in a few years, I'm sure I'll get all of the cutesy stuff to make his lunches with but until then, I'm ok with my plain food stuck in containers.

It has been a tremendous help in keeping my lunches within points limits, healthy, and fun. I forces me to think about what I'm going to have to eat and how much I'm going to eat. I have to prepare my lunches the night before, so it also helps me pre-plan my points for the following day.

I found that I was having trouble finding a good dessert/sweet snack for my lunch that was fairly low in points buy still filling. So, I did what I usually do and went searching on my favorite blogs. I found an awesome granola recipe that can be made in mini muffin cups to make them bite-size! The points are pretty low and could be even lower if you wanted to use liquid Splenda instead of honey and/or omit the chocolate chips. I think they are good the way they are.


Granola Bites
From Another Lunch


Ingredients
2 1/2 Cups Quick Oats
1/2 Cup Crispy Rice Cereal
1/2 Cup Brown Sugar, packed
1/2 teaspoon Salt
1/2 Cup Canola Oil
1/4 Cup Honey
1/2 teaspoon Vanilla
1/2 Cup Mini Chocolate Chips

Optional (not in points calculation):
3 Tablespoons Ground Flax Seed
3 Tablespoons Wheat Germ

Directions
  1. Liberally grease mini muffin cups with cooking spray.
  2. Preheat oven to 350F.
  3. In a large bowl, mix all ingredients except for the chocolate chips.
  4. Take your time mixing so the dry ingredients can really soak up the wet ingredients. If it seems too dry, add in a teaspoon more oil.
  5. Continue to mix until the ingredients begin to form small clumps or balls.
  6. Add in the chocolate chips.
  7. Fill each muffin cup with granola and pack down firmly.
  8. Bake for 12-15 minutes, until golden brown.
  9. Remove from oven to cooling rack.
  10. IMPORTANT: Do not remove the bites from the pan until they are completely cooled! This will take several hours. Removal prior to cooling will result in crumbly granola.
  11. Once completely cool, remove from the pan and store in an airtight container.

Yields: 30 bites

Thursday, February 2, 2012

Sesame Chicken

I have a weakness for Chinese take-out. Specifically for sesame chicken. At least once a week I'm trying to convince Vince to order Chinese for delivery. Our favorite take-out place recently got a new chef, and we are not fans. We've since tried several other places in the area. They have each been ok but nothing to write home about.

In an effort to a) keep my daily points from going out the window; b) keep a tighter reign on our dining out budget; and c) satisfy my sesame chicken craving; I went looking for an easy recipe to make at home.

This recipe is both easy and delicious. It came in at less than half the points of restaurant sesame chicken, so I think this one is a keeper.


Sesame Chicken
Adapted from Gourmet: Day to Day


Ingredients
1/4 Cup All Purpose Flour
1/4 teaspoon Salt
1/8 teaspoon Ground Black Pepper
4 Boneless Skinless Chicken Breast Halves (~1 lb), cut into bite size pieces
1/4 Cup Reduced Sodium Soy Sauce
1/4 Cup Sugar
1/2 teaspoon Sesame Oil
2 Tablespoon Sesame Seeds

Directions
  1. Put the flour, salt, and pepper into a gallon sized ziplock bag.
  2. Add the chicken to the bag, zip the top and shake well.
  3. Coat a large non-stick skillet with olive oil cooking spray and heat.
  4. Add the chicken to the skillet and cook, stirring, for 3-4 minutes or until no longer pink.
  5. Transfer the cooked chicken to a plate.
  6. Reduce the heat on the skillet.
  7. Add the soy sauce and sugar to the skillet.
  8. Stir and cook for about 2 minutes, until the sugar is completely dissolved.
  9. Remove from heat immediately to not burn the sugar.
  10. stir in the sesame oil and sesame seeds.
  11. Add the chicken and toss thoroughly to coat.

Yields: 4 servings